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The Ultimate Vegan Ketogenic Diet Food List for Quicker Results

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A Ketogenic diet is a high fat, low carb diet that is intended to switch your body from relying on carbs for energy, to processing more fats instead. This diet is scientifically proven to have many health benefits. But how do you take advantage of these benefits when you are a strict vegan? Vegan ketogenic diet is the vegan version of the ketogenic diet. In this article, we will take an in-depth look at the vegan ketogenic diet food list, and answer some of the most commonly asked questions.

Why the Vegan Ketogenic Diet?

The scientific basis of the vegan ketogenic diet is that, by eating less of carbs and more of fats, your body burns ketones for fuel.

Whereas the vegan diet is a healthy and ethical diet that seeks to alleviate animal suffering, its health benefits are no different from other healthy non-vegan food. On the other hand, the vegan ketogenic diet promotes healthy brain functioning, suppresses inflammation, heightens your energy levels, and revamps your body composition.

The vegan ketogenic diet alleviates animal cruelty while assisting persons with epilepsy, Polycystic Ovary Syndrome, migraines, Alzheimer’s disease, chronic inflammation, type 2 diabetes, Parkinson’s disease, high blood sugar levels, type 1 diabetes, fatty liver disease, and obesity, in managing these conditions.

The vegan ketogenic diet is appropriate for vegans managing the above conditions or anyone who seeks a low carb diet without animal products.

The Vegan Ketogenic Diet Food checklist

Below is a guide I use when creating my vegan ketogenic diet food list. You can also apply the same principles to create a list that is appropriate for you too.

  • There shouldn’t be traces of animal products in your food list.

These include meat and dairy products including gelatin and casein, poultry products including eggs, or fish products including fish oil supplements.

  • Concentrate more on consuming vegetables.

Your choice of vegetables should rank low in the glycemic index. A low rank in the Glycemic index indicates lower carb content.

Most leafy greens and ground vegetables have a low glycemic index ranking.

  • The calorie source of your diet should comprise 25% plant-based proteins, 70% plant-based fats and 5% from plant-based carbohydrates.
  • Your total daily carbohydrates intake should not exceed 35 grams.
  • Include supplements in your diet for the minerals lacking in the above food list to achieve a balanced diet.

The Vegan Ketogenic Diet Food List

Are you still not sure how to observe the above guideline? Below is a list of vegan food items to include and those to avoid or minimize in your vegan ketogenic diet.

Vegan “meats” & High Fat “dairy”

Include tofu, Seitan, Lupini beans, Tempeh, coconut cream, and unsweetened coconut-based yogurt. However, minimize your intake of Dairy-free cheese.

vegan tofu ricotta image

Nuts and Nut Butter

Brazil nuts, macadamia nuts, Hazelnuts, pecans, walnuts, almond butter, hazelnut butter, coconut butter, macadamia nut butter, peanut butter, and pecan butter are all excellent addition. However, you should limit your intake of almonds, pine nuts, and peanuts.

Seeds and Seed Butter

Chia, Sunflower, Pumpkin, Hemp, sunflower seed butter, and tahini walnut butter.

vegan pumpkin spice smoothie image

Fats and Oils

Almond oil, coconut oil, cocoa butter, avocado oil, hazelnut oil, flaxseed oil, olive oil, and macadamia nut oil.

Low-Carb Sweeteners

You probably use these sweeteners. Stevia, Monk fruit, and Erythritol are highly recommended.

Fruits

Include lemons and Limes, Avocados, Raspberries, Coconuts, Olives, Jackfruit (green, canned in brine), Watermelon, Strawberries, and Cranberries. But, eat less of blueberries.

Avocado lemon and basil image

 

Vegetables

Artichoke hearts, Dulse, Fennel, Dandelion greens, Celery, Arugula, Zucchini, Cauliflower, Asparagus, Cucumbers, Fiddleheads, Chard, Spinach, Kohlrabi, Mushrooms, Collards, Bell peppers, Eggplant, Garlic, Bok choy, Bladderwrack, Broccoli, Cabbage, Kelp, Endive, and Daikon radish. Limit kale, Beets, Celeriac, Tomatoes, Brussels sprout, Carrots, and jicama intake.

Condiment and Sauces

Use vinegar, Hot sauce, Vinegar, Tamari Sauce, Mustard, Salsa, and Chili sauce. Limit your Hummus intake.

Other Ingredients

Nutritional yeast, Nori sheets, Dark chocolate, Herbs and spices, Glucomannan powder, Baking powder, Roasted seaweed, Coconut flour, Psyllium Husk, Kelp flakes, Hearts of palm, Shirataki noodles, Baking soda, Edamame, Coconut milk, Vanilla extract, Kelp noodles, Baking soda, and Hearts of palm. Summer Squash, Radishes, Rhubarb, Zucchini, Onion, Spinach, Okra, Turnips, Swiss chard, Mushrooms, Shallots, and Mustard greens. Minimize Winter Squash and Rutabaga in your diet.

Dark chocolate image

Others Vegan Food ingredients that work well with vegan ketogenic diet include Sauerkraut, Artichoke hearts, Micro-greens, Almond flour, All Sprouts, Pickles, and Apple cider vinegar.

The Foods to Avoid on a Vegan Ketogenic Diet

Avoid the following:

  • All animal products
  • High-carb nuts (cashews, pistachios, and chestnuts)
  • All Sugars (corn syrup, maple syrup, agave, honey, refined sugar, and cane)
  • Wheat, rice, corn, and pasta
  • Lentils, black beans, and peas
  • Trans-fats, gelatin, and any other refined vegetable oil
  • Starchy tubers (potatoes and yams)
  • High-carb fruits (oranges, bananas, and apples)

Alternative Way to the Vegan Ketogenic Diet Food List

If you are already on a non-vegan Ketogenic diet, you can make some simple substitutions for a vegan ketogenic diet food list to change it into a vegan ketogenic diet as follows:

Animal Product Vegan Substitute
Meat Vegan Meat
Eggs Use Flax Seed, Vegg, Silken Tofu, Baking Soda, and Vinegar
Dairy Milk Coconut milk
Butter Coconut oil or Any Other Vegan Butter
Dairy Based Cheese Vegan Cheese
Cream Cheese Vegan Soft Cheese
Dairy Yogurt Nut-Based Yoghurt

The Vegan Ketogenic Diet Food List FAQs

Are there any side effects of being on a vegan ketogenic diet?

Because of the high concentration of plant oils and proteins, this diet may lack enough mineral nutrients. It is important, therefore, that you include mineral supplements in your diet.

How long does it take before I notice any weight decrease while on this diet?

You should notice a slight weight reduction within the first week of taking this diet. However, it is important to mention that the initial weight loss may be due to water loss and not fat burning.

Can I take alcohol while on this diet?

Yes. Only the low-carb alcohol (pure wine and spirits) is allowed.

Can I embark on the vegan ketogenic diet permanently

No. Prolonged used of the vegan ketogenic diet may subject you to medical complications related to some nutrient deficiencies.

Conclusion

Are you ready to switch to the vegan ketogenic diet? Use our vegan ketogenic food list to create a balanced Ketogenic meal plan. Switch from your usual diet gradually, to give your body enough time to adjust to the new lifestyle. Remember to exercise regularly too. The goal is to lose weight, boost your immunity, and fight illnesses the vegan way!

recipes

A Vegan Pumpkin Spice Smoothie Recipe on a Budget

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vegan pumpkin spice smoothie image

Pumpkin smoothies are delicious. We spice the traditional smoothie to make a refreshing vegan pumpkin spice smoothie. This is an easy to make recipe, and I will make use of locally available ingredients this season. Let’s get started!

The Ingredients

  • Pumpkin – The Orange Squash is perfect for this recipe
  • A banana – To act as the smoothie base
  • 1-cup non-dairy milk – I prefer almond milk although coconut milk and soymilk will do just fine
  • ½-cup ice cubes
  • 1-tablespoon maple syrup to sweeten

The spices:

  • 1/8 tsp allspice
  • ¼ tsp cinnamon
  • ¼ tsp vanilla
  • 1/8 tsp nutmeg

Procedure

Pre-boil the pumpkin until tender and puree. We will use just 1 cup of this puree in our recipe.

Add the rest of the ingredients in the blender and puree until smooth.

Garnish with freshly ground cinnamon and enjoy your vegan pumpkin spice smoothie.

This recipe serves two. You can double or triple the ingredients quantities for additional servings.

For That Extra Oomph

I like to add chopped nuts for a crunchy texture. Walnuts and pecans go particularly well with pumpkin.

Feel free to experiment with different spices but don’t go overboard. Pumpkin is rather mild in taste, and too much spice will overpower the flavor. In addition, If you’re on a diet, you don’t have to use a sweetener especially with the sweeter pumpkin varieties like butternut. Ideally, maple syrup offsets the cinnamon and nutmeg spice to create a balanced flavor.

If you have trouble with the resulting pumpkin flavor, add a tablespoon of instant espresso powder. You might not distinguish the ingredients in your vegan pumpkin spice smoothie afterwards.

To garnish, add a scoop of whipped coconut cream. It looks just like the non-vegan whipped cream, and it tastes even better.

Finally, for extra probiotics, you can add plain dairy-free kefir.

The Nutritional Value

Pumpkin spice image

Pumpkin is rich in vitamin A and C, complex carbohydrates, calcium, iron, anti-oxidants, and dietary fiber. They don’t contain any fats or sodium which makes them a healthier option. To harness even more of this pumpkin goodness, dry the pumpkin seeds and roast them. Then grind the roasted seeds and add this powder to your smoothie. You can use the powder in other meals as well. Pumpkin seeds are higher in nutritional value than soybeans according to this research.

Bananas are rich in potassium, fiber, vitamin C and B6, phytonutrients, and various antioxidants. Like pumpkins, bananas don’t contain any trans fats or sodium.

The spices we used in this recipe have several benefits in the human body:

  • Allspice is ground pimento tree berries. The berries are harvested while still unripe and sundried before grinding. It is native to the Caribbean islands and, therefore, some people call it Jamaica pimento. Traditionally, allspice was used to ease indigestion, to relieve intestinal gas and abdominal pain. Allspice is a powerful antioxidant with anti-inflammatory and antifungal properties. Studies show that it also has cancer-fighting and antiviral properties.
  • Cinnamon is made from the bark of Cinnamomum tree. It is rich in antioxidants, which help our bodies to fight diseases.
  • Vanilla is also rich in antioxidants. However, be careful when buying commercially processed vanilla. If possible, buy the vanilla bean pods and use them in your recipes.
  • Nutmeg is a spice originating from Indonesia that is rich in essential volatile oils like safrole, myristicin, eugenol, and elemicin. These have anti-inflammatory properties hence ideal for treating joint pains.

The Bottom Line

I’m certain that you can now appreciate the nutritional value of our vegan pumpkin spice smoothie. Feel free to experiment with other ingredients but stick to the basics.

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recipes

Simple Vegan Christmas Appetizers Recipes

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If you have ever been a victim of boring vegan snacks or flavorless dips, then its time to make a change this Christmas. Good cooking is like good music. They are all based on the foundation of proper technique. Vegan Christmas appetizers, tapas, finger foods, canapés, or whatever you might call them, prepare your pallet for the main feast.

It is a diverse category of foods; just like the occasions, we serve them for. And the beauty is that almost all types of food ingredients can be adapted as appetizers. This makes it hard to narrow down on specific foods especially for major Holidays like Christmas. In this article, I will share with you my all-time favorites, variations, and serving tips. Read on!

Baked Apples with Vegan Cheese

These are the simplest vegan Christmas appetizers to make. The best apples for this recipe are the green Granny Smith varieties, and the best cheese is the vegan cream cheese. You can also add fruits, nuts, and spices. I love the combination of star anise, cinnamon, and black peppercorns with dried apricots.

Baked Apples with Vegan Cheese Image

For this recipe, feel free to adjust the measurements according to the number of guests you will be serving.

Ingredients

  • 8 apples
  • 4 tablespoons vegan cheese
  • 1 tablespoon diced dried apricots
  • 1 tablespoon diced raisins
  • A pinch of ground cinnamon, star anise, and black pepper

In a bowl, mix the vegan cheese, the diced fruits, and spices well.

Remove the core of your apples and a little more flesh around it. This creates holes in the apples for stuffing.

Spoon the cheese mixture in the apples and bake them at 200 degrees Celsius for 20-30 minutes or until your apples are tender.

As a tip, add a little water in your baking tray to keep the apples from drying out while baking.

Remove from the oven, garnish with some whole spices.

Serve hot!

Stuffed baked apples with vegan cheese image

Variation

Instead of apricots, you can use chopped pecans or dried cranberries. These are rich in anti-oxidants and other nutritional benefits.

You can also use other firm apple varieties such as Empire or Cortland.

Finally, you can add maple syrup if you have a sweet tooth but remember to balance the sweetness with a pinch of salt. This also depends on the apple variety you use. If your apple is naturally sweet, you don’t need to add more sugar.

Vegan Cheese Balls

Vegan cheese balls appetizer

Cheese balls are a delicious choice of vegan Christmas appetizers. You can prepare them in advance and cook them when your guests arrive. For this recipe, we shall use our favorite vegan cheese recipe.

Once you have the cheese ready, you will need the following to make the vegan Christmas appetizers.

Ingredients

  • 4 potatoes
  • 2 tablespoons vegan cream cheese
  • ½-teaspoon ground coriander seeds
  • 1-teaspoon chopped fresh coriander leaves
  • ½-teaspoon dried oregano
  • 1-teaspoon red chili flakes (optional)
  • 1-tablespoon corn flour
  • Salt and pepper to taste

Wash and boil your potatoes (skin on) until tender. Peel off the skin and mash them with a fork. Add salt, pepper, and all the above ingredients and mix well. You can use any spices of your choice.

mashed potato image

Now scoop the potato mixture and using your hands, flatten them into small patties. Add some more vegan cheese. Fold the patties into small balls, and set aside. The idea is to have more cheese inside your balls. So once they are done, you take a bite, and the cheese at the center melts in your mouth.

Make some batter to coat them before cooking. This batter gives a crispy layer outside. And at this point, you can get more creative.

For my batter, I use:

  • 2 tablespoons all-purpose flour
  • 1/3 cup water
  • 2 tablespoons corn flour

Mix well to form a light batter.

Dip your vegan cheese balls and swirl around to coat well.

Roll the coated ball in breadcrumbs and set aside.

Repeat with the rest of the potato balls and roll in different coatings such as pistachio, chocolate shavings, chopped nuts, and cranberries to make several colorful vegan Christmas appetizers.

Freeze these coated balls for at least 1 hour before cooking. This ensures your cheese is firm enough to withstand the heat when cooking.

To cook, you can deep fry them in hot oil, or pan fry with just a little vegetable oil, or bake them at 250 Celsius for 15 minutes. However, deep-frying produces the best results.

Serve hot with a sweet and sour chili dip or this delicious vegan sour cream.

Baked Avocado Fries

Avocado Fries Image

Avocado is a key ingredient if you are on a Ketogenic diet. They are rich in monosaturated fats, vitamins, and minerals. For these fries, you need to preheat your oven to 220 degrees Celsius (425 F).

Ingredients

  • 3 avocadoes – Slice them evenly (like French fries but not too thin)

For the flour mixture

  • 2 tablespoons of arrowroot flour, or cassava flour, or coconut flour (you can also use all-purpose wheat flour)
  • Spices – ½ teaspoon each
  • Garlic powder
  • Paprika
  • Chili flakes
  • A pinch of salt and black pepper to taste

Mix all the dry ingredients and set aside.

For the wet mixture

  • 1½ tablespoon ground chia seeds (or you can use flax seeds)
  • 4 tablespoons of water
  • 1 lime juiced

Mix well and set aside.

For the final coating

You can use breadcrumbs, coconut flakes, cornflakes, or any similar ingredient that can create a crunchy effect.

Bread Crumbs image

To assemble

Dredge the avocados in the flour mixture to coat well. Dip in the wet mixture and finally in the coconut flakes or breadcrumbs. Lay the slices on a lined baking tray and spray with olive oil (optional).

Bake for 15 minutes or until golden brown.

These avocado fries need a tangy dipping sauce. The vegan sour cream works well, but you can also use our vegan ranch.

Vegan Christmas Appetizers for the kids

vegan christmas snacks for kids image

For the kids, this vegan snacks recipe has several treats that you can easily serve as appetizers. These include the energy balls, Tofu fingers, and of course the cashew cheese balls.

Cashew Cheese balls image

Cashew cheese balls

You can also make deep fried vegan chicken nuggets from our easy vegan chicken recipe.

vegan chicken nuggets image

So now you don’t have an excuse to serve sloppy vegan appetizers. The options are endless. You only need to be creative and think outside the box. Happy holidays!

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recipes

Delicious Vegan Christmas Cookies Done in 2 Ways

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What makes vegan Christmas cookies delicious? The list of ingredients and the procedure followed. Cookies are a versatile delicacy, especially when serving many people. You only need to make one batch of cookie dough and get creative with the shapes and cookie decoration designs.

In this article, I will share with you easy recipes for the two most common Christmas cookies: Christmas sugar cookies and gingerbread cookies.

Let’s get started!

For both recipes, you need to pre-heat your oven at 200 degrees Celsius (400 degrees F).

Christmas Sugar Cookies

vegan sugar cookies recipe image

Ingredients

  • 1½ cups vegan butter
  • 1-cup white sugar (this is the best option to achieve pale sugar cookies)
  • 3 tablespoons vegan cream cheese (my secret ingredient)
  • 3 cups of almond flour (or any gluten-free version you have. You can also use all-purpose flour)
  • 2 tablespoons chia seeds – pre-soaked for 4 hours (these act as an egg substitute)
  • ½-teaspoon baking powder
  • Spices
  • 1-teaspoon vanilla extract
  • ½-teaspoon almond extract
  • A pinch of salt

Cream the sugar, butter, and cream cheese until light and fluffy. Use your fingers to know the right consistency. If you can still feel large sugar granules, continue whipping.

Add the wet ingredients and mix well.

Sift in your dry ingredients and combine to form flaky dough. Avoid over-mixing at this point.

Let the dough chill for 1 hour.

Roll the dough to 1/4″ thick. Cut out different shapes using a cookie cutter.

christmas cookies cutters image

Transfer the cutouts on to a lined baking tray. You can also lightly spray the baking tray with coconut oil.

Bake for 10-15 minutes depending on how crunchy you love your cookies.

Let them cool completely before decorating.

vegan sugar cookies image

Gingerbread Cookies

Vegan Gingerbread man image

Ingredients

  • ¼-cup coconut cream
  • ¼ cup coconut sugar (you can use 2 tablespoons of maple syrup)
  • 2 cups almond flour
  • 2 teaspoons blackstrap molasses (optional)
  • 1-teaspoon bicarbonate
  • Spices
  • 1/2 tsp. ground ginger
  • 1 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • A pinch of salt

Mix all the dry ingredients.

In another bowl, mix the cream and sugar with all the wet ingredients. Combine with the dry ingredient and mix well to form soft dough. You can add a little almond milk if the dough is too dry.

Chill for 1 hour. Chilling makes the cookie dough firm hence easier to roll.

gingerbread dough image

Roll the dough to 1/4″ thick. Cut out different shapes using cookie cutters.

gingerbread cookies cutters image

Transfer the cutouts on to a lined baking tray. You can also lightly spray the baking tray with coconut oil.

Bake for 10-15 minutes depending on how crunchy you love your cookies.

Let them cool completely before decorating.

Gingerbread Cookies Image

For the Frosting

  • 1-cup coconut cream
  • ½ cup sifted sugar
  • 2 tablespoons almond milk (for a slightly firm-runny consistency)
  • Natural food coloring (Green and red for Christmas themed vegan cookies)

Whisk the ingredients together.

Chill the frosting until you’re ready to decorate.

vegan cookies decorating image

In Conclusion

These vegan Christmas cookies taste terrific, and they are all gluten-free and of course dairy-free. They make an excellent breakfast addition or an accompaniment for your 10 o’clock tea. My kids usually poke holes right before baking. And when the cookies are baked, they loop a string around them and hung them in the Christmas tree as decoration. As you enjoy the cookies, create memories for your family this festive season. Merry Christmas!

Christmas bauble cookies image

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